Test your Knowledge: The Real Truth About Resistance Training
Test taking can be fun and stress free. Check out these three questions and see what you know about strength training.
1. Which is true about the effect of strength training in women compared to men? A. There is no benefit for women compared to men. B. Women have less gain in muscle strength than men. C. Women increase in muscle strength and endurance just as men. On average, men have larger and more powerful muscles than women because they produce more testosterone and their nervous system signals muscle contractions more rapidly, allowing for greater power. Since men have more muscle, their absolute strength is greater than women’s, but when muscle mass is compared pound for pound women are equally strong. Ultimately women, like men, will increase in muscle strength and endurance by performing regular resistance training exercises. (C)
2. Which type of body composition change occurs as a result of resistance training? A. Fat cells decrease in size B. Fat cells decrease in number C. Fat cells turn into muscle cells When you perform regular resistance training exercises you experience positive changes in body composition. Lean tissue increases and fat tissue decreases, thus the ratio of lean to fat improves. It’s important to understand that the number of fat and muscle cells remains the same, however, as fat can’t convert to muscle and vice versa. Instead, fat cells decrease in size and muscle cells increase in size in response to regular resistance training and a proper diet. (A)
3. After completing a strength-training workout, it is important to let the affected muscles rest ____________ before working them again with resistance training exercises: A. 12-24 hours B. 48-72 hours C. 24-48 hours After you perform a weight training workout it is important to let the affected muscle groups rest 24-48 hours to allow for full recovery. Weight training causes micro damage within the muscle cells, which is a natural desired outcome for muscle growth, provided adequate rest follows for repair and adaptation. Adaptation will result in stronger muscles over time, whereas overtraining, (skipping rest periods), can lead to injury and fatigue. The more intense your session, the longer the rest period required. However, too long of a rest period between sessions can negatively affect your outcome and your goals. Listen to your body, allow adequate rest, and avoid doing too much too soon. (C)
Great job! Remember that knowledge is power and the more we read and learn about fitness and health the easier it is to make decisions that get us closer to our goals.
Best to you in Health, Angie M.